Exercise ??'s

by **Toby** » 01 03, 2014 • [Post 1]

I'm not sure this is the right forum, so feel free t move it if needed. I am sure you have discussed this before, but could use some suggestions.

I just started P90X yesterday and should finish when this nasty Wisconsin Winter breaks in early April. By that time, I will be looking for some good outdoor exercises to help prepare me for September.

I am 63 years old and in decent shape, but want to be in great shape for the fall elk hunt. So, what do you all do for your workouts?

by **bnsafe** » 01 03, 2014 • [Post 2]

if your doin p90x at 63 your doin more than most of us, including me. im humbled.
I workout year around but I back off wt an intensity this time of year because if I don't I will quit going to the gym. right now I do 7 wt machines 2 sets of 15 reps three times a week. do cardio about 20 minutes a couple times a week an that's all. as the summer progresses an season gets closer I will raise those numbers until im doing more wt 3 sets an cardio 45 minutes at a greater rate.
ive never done p90 but if its like the one I did do I was in the best shape of my life after I got done. much better than what im doin now.

by **Toby** » 01 03, 2014 • [Post 3]

bnsafe

Thanks, it sounds like you have a good routine. I did P90X two years and was in great shape when I finished. It is a great program for our long Winters when getting outside isn't much of an option. I need something different for warmer weather, I usually do a lot of walking and feel like I am in pretty decent shape when I get to the mountains, but you can ever be in too good of shape. I need a little variety, don't really care to run or bike, but they seem like the most obvious.

Toby

by **Lark Bunting** » 01 03, 2014 • [Post 4]

Mountain bike! It's fun, the trails are usually beautiful and it's one heck of a workout! My knees revolted last year from running. Mtn biking is how I get most of my cardio in now. Sure, I run still but it's not like it used to be.

Otherwise, I do some obstacle races. The training for those includes my homebrew of "shortcut to size" and crossfit. If you have a home gym or can go to the gym I highly recommend the shortcut to size program. I believe I was in the best shape of my life after completing that program and that was at 40 years old.

by **G Posik** » 01 03, 2014 • [Post 5]

When you get a little but of a thaw up there you can always put a little weight in the pack and walk. Go to the high school bleachers and climb them. They will get your legs in good shape. If your knees will handle the running that is good exercise. Always work on your core strength.

This time if the year I hit the gym and weights really hard to gain my strength. I will do a cutting routine as I get closer to hunting season. I run a 3 times a week, two runs at 4 miles each and a 6-8 milers on the weekends. I am turning 44 in April and honestly in probably the best shape since I was in my mid 20's. As it gets closer to hunting season I do a lot of pack work and bleachers

Glenn

by **Still Hunter** » 01 03, 2014 • [Post 6]

I worked out with weights most on my adult life until 15 years ago. I even managed a gym for 3 years. All it did was wreck all my joints. That's why I quit 15 years ago.

The only reason I workout now is for my hunts. What better way to stay in shape for elk hunts than to simulate exactly what you do on the hunt. So, I hike the mountains with a backpack. I live at 8200ft, and hunt up to timberline which is about 11,000ft-11,400ft around here. All my hiking is at those altitudes during the year. I take no time off. I can make the hikes more, or less intense by the steepness on the hike, the length of the hike, the altitude, and the weight in the pack. I try to peak a week before the hunt, and take it easy the last week. The best part is my best friend my dog Buddy can be part of all my workouts. He loves the mountains. Almost as much as me.

Of course a healthy diet has to go along with this.

by **ctdad** » 01 03, 2014 • [Post 7]

I've done p90x twice as part of my training for elk hunting. Good workout. During the summer I'd add a lot of hiking with a pack. While hunting I walk with about a15-20lb day pack everyday. Find some hills or bleachers and build up the quads. I'd also do some hiit workouts, like plyo on p90x to get your anaerobic abilities ready for a quick hike up a hill after an elk. I like biking so I do a lot of that as it builds leg muscles and stamina. I hate swimming but it is good for getting your body used to not having enough oxygen. I also run, but don't even really enjoy it (and I just signed up for a half marathon. .... dumb). My hunting partner incorporates alot of burpees into his training. Check out the 100 day burpee challenge. Last year I did more hiking with a pack to prepare than I ever have and it worked really well for me. I am doing crossfit this winter which I really enjoy but I try not to be a typical crossfitter who talks about it non stop. You'll never be in too good of shape but it is more fun for me when I'm not suffering physically...... as much :-)

by **pointysticks** » 01 03, 2014 • [Post 8]

I'm on my first week of trail running. Two miles on a trail is not like two miles on a road. It is so brutal. I almost vomited yesterday on top of a hill I jogged up. The hill was steep but I thought I could do it easy if I kept the pace slow. Nope.

by **Toby** » 01 03, 2014 • [Post 9]

Great suggestions. My wife is a lifelong runner, I should run some with her, but my knees don't like running much. I always worry about screwing up a knee when I run.

Something I need to increase is hiking with a pack. I have some decent hills nearby that I can do pack workouts on.

by **Still Hunter** » 01 03, 2014 • [Post 10]

Hiking with a pack is very important if you plan on hauling out the meat on your back. It will develop all the supporting muscles you need to hike up and down mountains with weight on your back. It will also take care of your aerobic workouts. No need to run unless you plan on running during the hunt.

by **ctdad** » 01 03, 2014 • [Post 11]

I don't intend to bike, swim, or do many things while hunting but many of those things help me get fit. I don't have any mtns to use for my hiking so it is hard to simulate those kind of workouts in flat nebraska. I do agree that your workouts are ideal, just not possible for some of us

by **Still Hunter** » 01 03, 2014 • [Post 12]

You must have some hills that are fairly steep? Just go up and down them. Sort of like doing sets with weights. Work hard going up, and rest coming down. Even if it's a street it will work. Football stadium, or something similar?

by **ctdad** » 01 03, 2014 • [Post 13]

Hiking in the mtns is fun. Mindless up and down a hill is boring. I do it but not as my only workout. Too boring which leads to not doing enough

by **Still Hunter** » 01 03, 2014 • [Post 14]

Good mental training for your hunt.

by **cnelk** » 01 03, 2014 • [Post 15]

I gotta admit that currently my exercise is no more than preparing to eat and drink watching the Super Bowl.
Some chips here, a beer there.
Trying this dip, some of that dip.
Then maybe some recliner action.
Nap time

Elk season is 8 months away.... Burp...

by **pointysticks** » 01 03, 2014 • [Post 16]

Toby wrote:Great suggestions. My wife is a lifelong runner, I should run some with her, but my knees don't like running much. I always worry about screwing up a knee when I run.

Something I need to increase is hiking with a pack. I have some decent hills nearby that I can do pack workouts on.

Yea. I don't run downhill anymore. At least not on the steep down. Not worth the sore knees. I did find as l lost weight the knees felt progressively better.

I biked exclusively in the beginning. Rode up a long hill everyday. It saved me in many ways.

by **Toby** » 01 04, 2014 • [Post 17]

One thing I usually run into as I prepare is keeping the workouts interesting. I got a lot of help here that will help me mix things up. Some variety will help keep the interest peeked.

by **Still Hunter** » 01 04, 2014 • [Post 18]

Some people do need that Toby. When I was managing a gym I had members like that. I'd have to constantly change their workouts to keep them happy. I had other members that were like me, and could do the same thing everyday, and never get bored.

The same applies to food. I've eaten the same breakfast for as long as I can remember. At least 30 years. It's a huge bowl of oatmeal with fresh fruit. I know it's healthy and good for me, so I eat it.

by **JGH** » 01 05, 2014 • [Post 19]

I've done P90x for the last two years ... just started P90x-3 ... I think it'll be really good for practical fitness, i.e. elk hunting.

I'm a creature of habit. Set the alarm clock for 0-dark-thirty, get up, push "Play" on the DVD, and in 30 minutes (60 for the original P90x) I'm done, eating my eggs and checking elknutforums.com. Now, if I don't get my exercise at least 4 times (usually 6) per week, I'm a grump. Mix in some cc-skiing, hiking, riding, trimming horse feet, and generally moving around, and I'm in decent shape for hunting.

That said, I've never felt I have the lungs for long uphills. (Perhaps I should treat my asthma!)

Either way, get in shape for hunting (and life) ... injury-prevention alone is a good reason once you get in your 40s.

I'm also considering getting a Nike Fuel wristband. Anyone have one of those?

by **Bowhunter** » 01 06, 2014 • [Post 20]

JGH wrote:Either way, get in shape for hunting (and life) ... injury-prevention alone is a good reason once you get in your 40s.

Very true JGH

I too do the P90X. On my third year. I go hard for the first 6 months then do more walking with a loaded pack and mountain biking in July and August. The main reason I like it is while doing it I feel better and don't have the normal aches and pains in the back. That alone is an incentive to keep working out. Being in shape for hunting is a bonus.

by **ElkNut1** » 01 06, 2014 • [Post 21]

Yes sir, do it for life! I've worked out now for 43 years, I started in my late teens & workout 3 days a week religiously to stay in elk shape! (grin) It includes carrying a pack twice a week for 8 months then 3 days a week for the last 3 months before the season, carrying the pack is where it's at for me for legs & lungs. If you could only do one thing it would working out with a weighted pack!

ElkNut1

by **pointysticks** » 01 06, 2014 • [Post 22]

JGH wrote: (Perhaps I should treat my asthma!)

yes you should. i have mild asthma. i didnt even know it. mine manifested as a harsh cough, only when i tried to sleep. it would wake me up..i could feel my lungs "itched".

my doc prescribed some inhaler. i asked what it was for, and she said.. "for your asthma".
i replied, "i dont have asthma.".
"huh, yes you do"

i dont do the inhaler very often. it is more of a "just in case", but i was told, to monitor it. apparently i can stress my heart..

by **Toby** » 01 06, 2014 • [Post 23]

Elknut's suggestion that hiking with a weighted pack as the exercise he would do if he could only do one, makes perfect sense. I need to do more of that and will start as soon as the weather breaks here, about April 1st

by **JGH** » 01 06, 2014 • [Post 24]

yes you should.

Even worse ... I'm a physician. I treat asthma for a living! Yet, one can rationalize anything, especially laziness.

Asthma is a real sneaky problem. You may not know you have it, and think "everyone feels like this." They don't. When I'm good about treatment, there is a definite difference. But even more than that, asthma represents a problem that is causing lungs to "age" prematurely, and who wants old lungs?

by **Still Hunter** » 01 06, 2014 • [Post 25]

JGH wrote: who wants old lungs?

Not me, but i've got them anyway.

by **ishy** » 01 07, 2014 • [Post 26]

With a little family at home I have to fit it in where I can. I run during lunch at work, and just do push ups, sit ups and lunges at home. I have three weights at home ages 10,7 and 4. The ten year old is slowing down, but the younger two get pumped when I start and go get thier gear on and start some music and beg to climb on my back for anything I am willing to let them on for. I bike and hike too when I can fit it in. Did my first 10k last year and like the easiness and freedom of running. I even keep running now and for the most part am fine in the weather but have to be a little more selective of routes.

by **AmericanBwana** » 01 07, 2014 • [Post 27]

ElkNut1 wrote:If you could only do one thing it would working out with a weighted pack!

ElkNut1

Carrying a 60lbs pack 4.5 miles at least twice a week for 3 months before last season really helped me. Adding weights to my normal routine is showing benefits also.

My 'offseason' workout is at least a 3 mile run, followed by 20 minutes of core and weights, three times a week. The pack training will restart around June.

AB

by **jmez** » 01 08, 2014 • [Post 28]

I work out all year and try to keep things mixed up. I agree that there is no replacement for hiking with a weighted pack but am also of the opinion that there is no such thing as a useless or worthless exercise. Any type of physical activity is good.

I'm not a runner, never have been. I run sprints but do not do any distance stuff. I ride my mountain bike in the Black Hills for sustained cardio type exercise. Very low impact and you can make it as hard or as easy as you would like. For me, I have found this to be second to weighted hiking for hunt prep.

I also lift weights, swim, do crossfit, and hike with a weighted pack.

In the summer I will combine crossfit type workouts with shooting to try to simulate racing up a hill and having to catch your breath and make a shot in a hurry.

by **Triplebhunters** » 01 09, 2014 • [Post 29]

Last year I was so busy with work, and making up excuses all I found time to do was hike with a weighted pack. I was able to handle the weight in the mountains but lost oxygen fast.
Vowed I would be in better shape this year. Sounds as though you have a good jump on most of us here so I am going to ask your advise.
P90x
This is an interesting program, with all the different p90 programs out there what is your preferance or reccomendation?

by **pointysticks** » 01 09, 2014 • [Post 30]

several of my friends got hurt doing P90x.

me, i have never tried it. i am still running 3 miles daily..i mix it up with a 2ish mile trail run that is crushing. i cant believe i have to stop occasionally. just not enough daylight for my bicycling. i find i need at least 2 hours of saddle time to get a workout. 20 minutes up and down a steep trail system leaves my lungs and legs burning.

i'll be ready.

by **Harmy** » 01 09, 2014 • [Post 31]

I have the standard p90x videos and do them occasionally but not as a program. I kind of mix them into my other things I do which contains a lot of going up and down stairs, walking, a bit of running, and hiking with a loaded pack. Yoga, aikido, mtn biking, road biking, skiing, and wrestling with my two young sons keeps me mostly ready for the season. With p90x I can say that the Drea Roll sucks and there is no way I can do all those pullups even after having been a high level climber for 30 years...

by **Toby** » 01 09, 2014 • [Post 32]

Triple bhunters

I have only done the original P90X. Like any exercise program, one needs to use caution to avoid injury. I don't try to keep up with the people on the DVD. I get everything done, maybe not as many reps, but I get it done. That's what I like about it, you can do as many reps as you are comfortable with. Get through the first two weeks and it's easy.

Toby

by **JGH** » 01 09, 2014 • [Post 33]

I've done P90x for 2 years ... just moved to P90x3.

Not sure what people are worried about with injury. From my point of view, it's probably one of the safest forms of exercise. I love all the core strengthening. What injures people? The yoga? :lol:

I'll tell you what ... as a physician, I see a lot of people with exercise-induced injuries. Rarely are they really "exercise-induced". Commonly, they are "overuse injuries" and I would say the vast majority are in ... runners.

Oh, anyone can take a spill from a bike, or fall from a horse. Those aren't "exercise-induced".

The thing is that people focus, typically, on only strength or cardio ... and they forget the other KEY components of fitness: balance and flexibility.

Balance and flexibility are what prevents injury, and if you don't work on them, you will get hurt more often and more severely. If you actually do the P90x routine (not picking and choosing) you will have a lower risk of injury. Will you hurt? Sure! But you won't die!

What really helped me with P90x is the balance and flexibility. I'm a little stronger, and my cardio is better, but balance and flexibility are what have kept me from injury. The trouble is, most people will skip the stretching and yoga. "I don't like yoga". Tough.

Whatever you do, cross-train. Do upper body, cardio, lower body, core, and absolutely dedicate one day a week minimum to something like yoga. That is, if you want to avoid injury.

If ALL you do is carry a pack up a hill, it will help ... you will lose weight and get stronger ... but if it's ALL you do, you will risk overuse injuries, and OVERUSE INJURIES ARE THE MOST COMMON ATHLETIC INJURIES ... and the ones that are toughest to recover from.

by **Harmy** » 01 09, 2014 • [Post 34]

JGH wrote: balance and flexibility are what have kept me from injury. The trouble is, most people will skip the stretching and yoga. "I don't like yoga". Tough.

I would agree but have to add a third category. Proper warm up. For me flexibility comes primarily from stretching which I hate (but yoga is great). Balance comes from being flexible in the mountains (running talus, rock climbing, deadfall wrestling, packing out elk quarters from the wilderness, and once again-YOGA). Warm up is my pre-requisite to anything I do because without it my flexibility is limited and my balance is shaky. The end result is that I get injured when I am not properly warmed up because I can't properly utilize my balance and limited flexibility. I am actually very impressed with the philosophy taught in p90x. They promote first a warmup. Then stretching. Then the workout. For me this sequence is key. Balance falls out of all the stupid crap I do in the mountains or from 20 years playing hacky sac in high school-college-and later.

by **Triplebhunters** » 01 10, 2014 • [Post 35]

Toby started a good one for me here. I surfed a lot yesterday on the p90's and insanity. A lot of folks felt that a hybrid of the two is perfect. Is that what you are seeing with the new p90x3 JGH? With Harmy curling that set of antlers there I am thinking p90 is working for him.

by **pointysticks** » 01 10, 2014 • [Post 36]

pointysticks wrote:
JGH wrote: (Perhaps I should treat my asthma!)

yes you should. i have mild asthma. i didnt even know it. mine manifested as a harsh cough, only when i tried to sleep. it would wake me up..i could feel my lungs "itched".

my doc prescribed some inhaler. i asked what it was for, and she said.. "for your asthma".
i replied, "i dont have asthma.".
"huh, yes you do"

i dont do the inhaler very often. it is more of a "just in case", but i was told, to monitor it. apparently i can stress my heart..

hey doc!! may i ask a question?

folks with healthy lungs; their lungs never "feel the burn"? ever since i was a young boy..when i ran or played..my lungs would burn. it was worse in cold weather. got me thinking.. do only asthma people have lungs that burn? and i grew up just thinking it was normal?

hmmm..goggled it. perhaps it is normal.

by **Toby** » 01 10, 2014 • [Post 37]

[quote="JGH"]I've done P90x for 2 years ... just moved to P90x3.

Not sure what people are worried about with injury. From my point of view, it's probably one of the safest forms of exercise. I love all the core strengthening. What injures people? The yoga? :lol:

I'll tell you what ... as a physician, I see a lot of people with exercise-induced injuries. Rarely are they really "exercise-induced". Commonly, they are "overuse injuries" and I would say the vast majority are in ... runners.

Oh, anyone can take a spill from a bike, or fall from a horse. Those aren't "exercise-induced".

The thing is that people focus, typically, on only strength or cardio ... and they forget the other KEY components of fitness: balance and flexibility.

Balance and flexibility are what prevents injury, and if you don't work on them, you will get hurt more often and more severely. If you actually do the P90x routine (not picking and choosing) you will have a lower risk of injury. Will you hurt? Sure! But you won't die!

What really helped me with P90x is the balance and flexibility. I'm a little stronger, and my cardio is better, but balance and flexibility are what have kept me from injury. The trouble is, most people will skip the stretching and yoga. "I don't like yoga". Tough.

Whatever you do, cross-train. Do upper body, cardio, lower body, core, and absolutely dedicate one day a week minimum to something like yoga. That is, if you want to avoid injury.

If ALL you do is carry a pack up a hill, it will help ... you will lose weight and get stronger ... but if it's ALL you do, you will risk overuse injuries, and OVERUSE INJURIES ARE THE MOST COMMON ATHLETIC INJURIES ... and the ones that are toughest to recover from.[/quot

This is a great post, makes a lot is sense.

by **ElkNut1** » 01 10, 2014 • [Post 38]

Stretching & loosing up for 10 minutes a day is good for anyone & a great habit to get into every morning regardless if you exercise or not. On days of lifting wts doing cardio or carrying a pack simply stretch those muscles with 30-40 jumping jacks, 20 pushups, 20 lunges with no wts just body wt.- touch toes 5 times while keeping legs slightly bent then hold position for 20 seconds on #5 - do this twice. Run/jog in place for 40seconds. Last, face a door & reach to the sky with open palms as you let palm rest against the top of door stay there to the count of 20 or 20 seconds, make sure you reach for the sky within reason & feel the stretch. Do this daily & you'll be loosened up & ready for normal exercising, it takes less than 10 minutes.

ElkNut1

by **Still Hunter** » 01 10, 2014 • [Post 39]

Can you reach that high Paul?

by **ElkNut1** » 01 10, 2014 • [Post 40]

If I jump! (grin)

ElkNut1

by **JGH** » 01 10, 2014 • [Post 41]

Pointysticks ...

So, how do you tell if you have asthma?

Well, it's not terribly easy, but people with asthma do stick out a bit.

They have "trouble" (coughing, wheezing, shortness of breath) with exposure to "irritants" like cold air, allergies, infections, or smoke.

They might wake in the middle of the night coughing. Or their spouse says the cough -- not snore, like normal people.

They might have bad heartburn and cough -- that combination isn't uncommon.

They might be allergy-prone, but instead of just the runny nose and sneezing most get, they get more cough.

In my case, it's cold air or exercise that does it ... but really, that' the same thing. "Cold air" means that air may not be warmed by the time it hits the lungs. Exercise does the same thing -- you have to move air so quickly that it doesn't warm by the time it hits the lungs. From the point of view of the lungs, it's the same thing: air that is less than 100 degrees.

Amazing, really ... by the time that 20 degree air you breathe in hits your lungs, it's warmed to 100 degrees.

Most people with "typical asthma" wheeze from time to time. But the ones who are undiagnosed are usually coughers. They cough after laughing. They cough when they get to talking loud, or too much. They cough when they eat. They cough when they sleep. And they think it's normal.

Me, I'm a cougher. I found that out when I treated my asthma for the first time and my coworkers told me that I wasn't coughing so much. Hell, I didn't even realize I had a cough, and they were all sick of hearing it! I was treating the shortness of breath!

Everyone will wheeze with enough irritation. The "irritant" that triggers it may be different, but at some point, we'll all wheeze. Asthmatics just do it with less irritation than normal.

"Irritants" includes:

Cold air
Allergies
Cigarette smoke
(OK, even camp fire smoke)
Acid (from heartburn/reflux)
(whacky weed, for you Colorado boys)
Those seasonal candles that women put out in the winter
Fumes from vehicles

And then the final category: Some people are just irritable. In other words, some lungs just hate everything. We call those: Bad asthmatics.

If you cough after exercising -- think about the possibility of asthma.

If you have to think very hard at all -- you may want to see someone about that!

by **>>>---WW---->** » 01 11, 2014 • [Post 42]

cnelk wrote:I gotta admit that currently my exercise is no more than preparing to eat and drink watching the Super Bowl.
Some chips here, a beer there.
Trying this dip, some of that dip.
Then maybe some recliner action.
Nap time

Elk season is 8 months away.... Burp...

You're my kind of guy Brad! :lol: